Kitchen

Foods That Can Curb the Family’s Cholesterol

by Kevyn Gohu
July 14, 2023

When our cholesterol is through the roof, here are some foods to help curb high levels.

It’s hard to resist that crunchy chicharon or bagnet — that divine balance of the heat, the pork meat’s juiciness, and that satisfying and loud crispy crack when we bite into it. But that deliciousness comes with a price: high blood pressure, hypertension, and most of all, spiked cholesterol. And if we want to keep enjoying that deliciousness, here are some foods that can help bring down our cholesterol levels.

1. Garlic

Garlic is a food that can bring down cholesterol

While we do add a lot of garlic into our recipes, its true cholesterol-busting ability is when it’s raw. Garlic has a compound known as alliin which turns into alicin — the component that reduces LDL cholesterol which comes from trans fat. To get the most out of its reducing effects, a person needs to eat a raw clove of garlic daily to reduce their cholesterol by 10%.

Filipinos often eat garlic raw when they eat certain salads or dip their fried goodies in spiced vinegar which usually has raw garlic cloves infused.

2. Avocado

Avocado is another food that can bring down cholesterol

Avocado is rich in unsaturated fats which increase the amount of HDL cholesterol (otherwise known as the ‘good’ cholesterol). HDL cholesterol is the one that transports the bad cholesterol to the liver to get rid of. Doctors often recommend two avocados a week to reduce the risk of heart disease.

Besides, avocado goes well also with most salads and sushi. Or you can make guacamole and avocado toast!

3. Lemons

Time to make use of those lemonade stands in the malls! Because lemonade is rich in vitamin C and flavonoids, it can reduce cholesterol levels. The acidity breaks down the bad fat faster and being full of antioxidants, it flushes out all the chemicals we’ve eaten over the week. We don’t have to always drink lemonade though. Sometimes, a slice of lemon in a pitcher of water is good enough to benefit from its cholesterol-busting effects.

But if you’re hoping to enjoy a lemonade while strolling around in the mall, make sure to tell them to lessen the syrup. It’s processed sugar that can lead to diabetes!

4. Buko Juice

One of the most beloved thirst-quenchers among Filipino families during the summer, buko juice can help maintain total cholesterol levels. It indirectly affects our cholesterol levels by flushing out all the toxins in our body that hold onto all the bad cholesterol. But the best kind of buko juice is the fresh one. Sometimes, you just need to find a vendor pushing a cart filled with fresh coconuts ready to be split.

Buko juice is also a healthier alternative to satisfy that annoying sweet tooth for diabetics.

5. Eggplant

Eggplant contains Chlorogenic acid — which is anti-cholesterol, anti-bacterial, and anti-viral.

That ensaladang talong might look more appealing now considering how eggplants also have cholesterol-reducing properties. Eggplant contains Chlorogenic acid — which is anti-cholesterol, anti-bacterial, and anti-viral. For the full benefit, eggplant is best enjoyed with the skin on. Some people braise the eggplant or boil it before mixing it with their favorite aromatics like garlic, onion, and tomatoes.

6. Flax Seeds

Flax seed boasts a high level of unsaturated fat and fiber that make cholesterol levels drop

The nutty superfood is commonly found in supermarkets — both in whole seed and grind form. Flax seed boasts a high level of unsaturated fat and fiber that make cholesterol levels drop. To make it easier to eat, some families like mixing it in their yogurt or milk.

7. Chia Seeds

We often see places like Salad Stop sell chia pudding which is loaded with chia seeds, a superfood also rich with unsaturated fats. But these seeds are easily found in supermarkets. Some people mix chia seeds in their water so they can continue their Intermittent Fasting. But we don’t recommend grinding the chia seeds; it doesn’t look appetizing to drink or eat.

Filipino families are highly prone to high cholesterol levels!

Unfortunately, Filipino families are often susceptible to high cholesterol levels because of certain vices in our lifestyle like smoking, drinking, and enjoying rich food all at the same time. But as parents, our health is what will dictate how easily we’ll keep up with our children. When our kids need us to bring them to school or need our help, a better lifestyle will also keep our minds sharp to be the parents they need us to be.